CrossFit Brigade – CrossFit
Seven Deadly Sins (Time)
10 Chest-to-Bar Pull-Ups
30 Deadlifts (185/135 lbs)
30 Box Jumps (24/20 in)
10 Cleans (185/135 lbs)
Pair up or get in small groups of 3 or 4 and share equipment.
Foam roll the low back, hammies, and glutes
Smash the scap and foam roll the lats
Hold the Couch Stretch, Straddle, and Pigeon.
Endurance Needs (Time)
Run 4 miles
Row 4k with a damper setting 2 notches higher than typical setting
Explosive Needs (Time)
3 sets 8 reps kneeling box jumps to challenging height of athletes desire.
Rest 3 minutes between sets.
3 sets 5 reps each leg single leg box jump to challenging height of athletes desire.
Rest 2 minute between sets.
3 sets 5 reps db/weighted box jumps with challenging weight of athletes desire.
Rest 1 minute between sets
Complete one movement before moving to the next. Repeat exactly as performed the week prior, but add weight, increase box height and/or be more aware of body awareness…aka kinesthetic